Call: Ben: 626 224-8717 or Marc: 626 733-2799

WOD

CrossFit Glendora – WOD

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QOD

“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.” – Winston Churchill

Warm-up

400m Run or 25/20 cals

Posterior Chain Floss/Hamstring Stretches

Couch Stretch

10 Cossack Squats

Ankle Stretches

2 Rounds:

5 Jumping Air Squats

5 Burpees

4 DB Push Press (each arm)

Weightlifting

Alternate between Bent Rows and Back Squats, equipment permitting.

DB/KB Bent Rows (4 x 10 each arm)

Back Squat (4 x 5)

Goblet or DB squats can be subbed if you don’t have a barbell

Metcon

Metcon (Time)

4 rounds:

20 burpees

10 Sumo Deadlift High Pulls

20 DB Hang Clean and Jerks (10 each arm)
SDHP’s can be done with a barbell or kettlebell.

BONUS BURN

Metcon (Time)

For Time

Accumulate 80/60 cals on any machine;

Starting at 0:00, every 2:00, do a :20 plank hold

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